Staying In Ketosis While Indulging In Carb-Filled Treats

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. Ketosis is a metabolic process where the body converts fat into compounds called ketones and uses them as its main energy source. While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbs per day is generally considered low-carb. To stay in ketosis, a person can consume up to 50 grams of carbs per day, though some sources suggest 35 grams as a limit. The keto diet is restrictive, excluding fruits and vegetables, as well as bread, beans, and legumes. To calculate net carbs, one must subtract the amount of fiber and half the amount of sugar alcohols from the total number of carbs.

Calculate net carbs: subtract fibre and half the sugar alcohols from total carbs

To calculate net carbs, you need to subtract the fibre content and half the sugar alcohol content from the total number of carbs. This is because fibre and sugar alcohols are not digestible, so they do not count towards the total amount of digestible carbohydrates in a food product or meal.

Net carbs refer to the total amount of digestible carbohydrates in a food or meal. They are calculated by subtracting the non-digestible components, namely fibre and some sugar alcohols, from the total carb content.

Fibre is a type of carbohydrate that the human body cannot digest, so it passes through the body without being broken down into individual sugar units or absorbed. On the other hand, sugar alcohols are only partially absorbed in the small intestine and can have varying effects on blood sugar and insulin levels.

Calculating net carbs can be beneficial for people with diabetes, as it helps them determine the amount of insulin they need. It can also be useful for those trying to lose weight or maintain a healthy weight, as it provides a more accurate representation of the amount of digestible carbs they are consuming.

However, it is important to note that the concept of net carbs is not recognised by many scientists and healthcare professionals, and the Food and Drug Administration (FDA) does not endorse the term. Therefore, it is advisable to consult a doctor or dietitian before starting a low-carb diet or making significant changes to your diet.

Stay under 50g net carbs per day

To stay in ketosis, it is recommended that you consume under 50 grams of net carbs per day. This is a general guideline, and the specific amount may vary depending on individual factors such as age, weight, physical activity, and medical history. Net carbs are calculated by subtracting the amount of fibre and half the sugar alcohol content from the total number of carbs.

Staying under 50 grams of net carbs per day can be challenging, as it requires limiting or avoiding certain food groups. Here are some tips to help you stay within this carb limit:

• Avoid high-carb foods such as wheat-based products like rice, pasta, and cereals, as well as some fruits, starchy vegetables, beans, and legumes.
• Focus on low-carb foods such as fresh meat, fish, cheese, and dark green vegetables like broccoli. These foods are nutritious and can be part of a well-rounded keto diet.
• Be mindful of portion sizes, especially when it comes to nuts, berries, and other low-glycemic impact foods. Even though they are considered keto-friendly, they can add up quickly and push you over your carb limit.
• Read food labels and calculate the net carbs to make informed choices about your food selections.
• Consider using keto-friendly alternatives and recipes for bread, pasta, and other typically high-carb foods.
• Be cautious with sweeteners and choose low-carb options like stevia, erythritol, and monk fruit.
• Track your carb intake and ketone levels to fine-tune your diet and find your optimal carb limit.
• Stay consistent and patient, as it may take a few days to adapt to a low-carb diet and achieve ketosis.

Eat more healthy fats, like olive oil and avocado oil

While on a keto diet, it is important to remember that not all fats are created equal. Monounsaturated and omega-3 fats are considered healthy fats and should be prioritized. These include olive oil, avocado oil, avocados, nuts, and seeds.

Avocados are an excellent source of heart-healthy fats and also provide a good dose of fiber and essential vitamins and minerals. Avocado oil, with its high smoke point, is ideal for stir-frying and searing. Olive oil, a staple of the heart-healthy Mediterranean diet, is great for light sauteing, using in dressings, or drizzling over cooked meats or vegetables.

Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fiber. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Nut and seed butters, such as almond butter or sunflower butter, offer similar benefits and can be used in a variety of ways.

Other healthy fat sources to consider include fatty fish like salmon, tuna, anchovies, and sardines, as well as full-fat Greek yogurt, eggs, and certain cheeses.

It is important to note that while fat is an essential part of a keto diet, not all sources of fat are good for your health. Artificial trans fats, processed meats, fried foods, and excessive consumption of saturated fats should be avoided or limited.

Test ketone levels in your breath, urine and blood

Testing ketone levels in your body can be done in three ways: testing your blood, breath, or urine. Each method of testing measures something different: blood tests measure β-hydroxybutyrate levels, breath tests measure acetone levels, and urine tests measure acetoacetate levels. β-hydroxybutyrate, acetoacetate, and acetone are all ketones produced during fat metabolism.

Testing Ketone Levels in Your Blood

The gold standard for testing ketone levels is the blood-ketone test. This test measures the level of β-hydroxybutyrate, the most prevalent and stable ketone body in the blood. It is also the most active form of ketone in your blood and is readily transported to cells to use as fuel.

To test your blood ketone levels, you can purchase a blood ketone meter that requires a finger-stick to produce a very small drop of blood for testing. The blood ketone meter will then give you a reading of the amount of β-hydroxybutyrate circulating in your blood. This method is accurate, quick, and easy to do at home. However, it requires a battery, test strips for each test, and disposable lancets, which can be costly over time.

Testing Ketone Levels in Your Breath

Breath tests for ketones measure acetone levels. Acetone is the least abundant ketone body and is exhaled through the lungs as a waste product. Breath tests are non-invasive and can be done by exhaling into a device, such as a breath meter. Some breath meters require setup, such as charging and pairing with a smartphone app, before use.

It is important to note that breath tests can be affected by outside factors, such as breath mints, chewing gum, tobacco, alcohol, coffee, and certain foods. These factors can interfere with the accuracy of the results. Breath tests are also not suitable for people at risk of diabetic ketoacidosis (DKA) as they are not yet reliable enough for this purpose.

Testing Ketone Levels in Your Urine

Urine tests for ketones measure acetoacetate levels. Acetoacetate is the first ketone body produced when the body breaks down fat, and it is spilled into your urine, especially in the early stages of ketosis. Urine tests are widely available as urine strips in drug stores and supermarkets. To use these strips, you dip them in a urine sample for a few seconds and then compare the color of the strip to a chart to determine the concentration of ketones in your urine.

However, urine strips are not as accurate for measuring nutritional ketosis as they measure excess or excreted ketones in the urine rather than the ketones your body is using as fuel. Additionally, the accuracy of urine strips can be affected by factors such as hydration levels and individual variations in acetoacetate levels in urine. Urine strips are also more subjective as the color comparison can be inconsistent.

While blood tests are the gold standard for accuracy and real-time insights, breath and urine tests offer alternative methods that may be more suitable for some individuals. It is important to consider the pros and cons of each testing method and consult with a healthcare provider to determine the best option for your specific needs and goals.

Exercise more to deplete glycogen stores

Exercise is a crucial component of any ketogenic diet. The right type and amount of exercise can help you stay in ketosis, deplete glycogen stores, and enhance fat burning. Here are some tips to incorporate exercise effectively into your keto diet:

High-Intensity Exercise

If you're just starting the ketogenic diet, focus on high-intensity workouts to deplete your glycogen stores and force your body into ketosis more quickly. Aim for at least one hour of intense activity, such as heavy weight-lifting, cross-fit training, or high-intensity interval training (HIIT). It is recommended to do this first thing in the morning, followed by a focus on recovery, rehydration, and mineral supplementation. For even better results, consider intermittent fasting by not eating until dinner time after your workout.

Low-Intensity Exercise

Once you've depleted your glycogen stores, incorporate low-intensity exercises to enhance fat burning and increase ketone levels. Aim for at least 30 minutes of low-intensity activity daily, such as brisk walking, cycling, or dancing. Similar to high-intensity exercise, it is ideal to perform this in the morning before eating to maximize fat burning.

Exercise Timing and Frequency

Consistency is key when it comes to exercise on a keto diet. Aim to exercise at the same time each day, preferably in the morning, to establish a routine. Additionally, try to exercise daily or at least a few times a week to maintain momentum.

Exercise and Carbohydrate Intake

When exercising regularly, it is crucial to consume enough carbohydrates to refuel your body. Choose complex carbohydrates from plant-based foods like vegetables or low-glycemic fruits. Avoid simple carbohydrates and sugary foods, as they can kick you out of ketosis. Additionally, ensure you're consuming enough healthy fats and proteins to make up for your low carbohydrate intake.

Exercise and Ketone Monitoring

To ensure you're staying in ketosis, consider monitoring your ketone levels using a blood ketone meter or Ketostix. This will help you understand how your body responds to different types and intensities of exercise and guide you in adjusting your diet and exercise routine accordingly.

Frequently asked questions